Slide Chin Back STEP 3: Pull Elbow Down To Ribs
REDUCI NG NECK SPASTI CTY Extensor Release (massage 30-60 seconds)
1. Place 2-3 fingers on the base of your skull, Find Tender spots 2. Gently massage muscles up and down / side to side tendon for 3060 seconds 3. Apply steady pressure to any spots that are SUPER sensitive
Jaw Release (massage 30-60 sec)
1. Place 2-3 fingers on the “chewing” muscle, Find Tender spots 2. Gently massage muscle up and down / side to side for 30-60 seconds 3. Apply steady pressure to any spots that are SUPER sensitive
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Sternocleidomastoid (SCM) Release (massage 30-60 seconds/side)
1. Place 2-3 fingers on “bump” behind ear, relax shoulders 2. GENTLY massage tissue from ear to sternum (breast bone) 30-60 sec 3. Stay on muscle and avoid any vascular structures, if you are on one, you will feel light headed
Scalene Release (5 reps with 3-5 second hold)
1. Place fingers just above outer clavicle (collar bone) 2. GENTLY Push fingers in and out away from neck 3. Slowly tip head AWAY from shoulder 4. With palm open, REACH down toward floor
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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STRETCHI NG THE NECK Scalene Stretch (hold stretch 15-20 sec, repeat 2-3 times per side)
1. Place RIGHT hand behind head w/ fingers at back of ear 2. Relax shoulders and GENTLY tip and pull head toward RIGHT shoulder 3. Reach down to floor with LEFT hand 4. Hold stretch 15-20 seconds, repeat on Left side
SCM Stretch (hold stretch 15-20 sec, repeat 2-3 times per side)
1. Place RIGHT hand behind head w/ fingers at back of ear 2. Relax shoulders and GENTLY tip and pull head toward RIGHT shoulder 3. Look UP & AWAY to LEFT 4. Reach down to floor with LEFT hand 5. Hold Stretch 15-30 seconds 6. Repeat on Left side © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Levator Stretch (hold stretch 15-20 sec, repeat 2-3 times per side)
1. Place RIGHT hand behind head w/ fingers at back of ear 2. Relax shoulders and rotate your head toward your RIGHT arm 3. Gently pull your head down toward your armpit 4. Reach down with your LEFT hand and reach toward the ground
AC TI VATING THE NECK Chin Push Back (5-10 reps, 2-3 sec hold)
1. Sit tall – Abs in – Blades down 2. Place Thumb and fingers on your chest 3. Place INDEX FINGER on your chin 4. Relax neck, jaw, and shoulders 5. Gently push your chin back w/ finger making a double chin – pause 6. Slowly slide chin forward back to starting point
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Chin Push Down (5-10 reps, 2-3 sec hold) 1. Sit Tall – Abs In – Blades down 2. Interlock your hands w/ Both Thumbs out – Creating A Platform for Your Chin 3. Place thumbs under jaw/ chin bone 4. Pull blades back and down, Relax shoulders 5. Gently push down into thumbs w/ chin using muscles around voice box 6. Pause 2-3 seconds, Release
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Chin Slide + Blade Retraction (5-10 reps, 2-3 sec hold) STEP 1: Extend Arms
1. Sit tall – Abs in – Blades down
2. Pull Blades back and down 3. Extend your arms in front of your chest 4. Pull your chin back (double chin) 5. Bend arms – Pull backSqueeze shoulders, Pause [AVOID SHRUGGING SHOULDERS]
STEP 2: Slide Chin Back
6. Release Chin 7. Extend Arms out front again
STEP 3: Pull Arms Back
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Chin Slide + Blades To Back Pockets (5-10 reps, 2-3 sec hold) STEP 1: Raise Arms
STEP 2: Slide Chin Back
1. Sit tall – Abs in – Blades down
2. Put arms up in “don’t shoot” position 3. Pull Blades back and down 4 Lift arms up 4-6 inches 5. Slide chin back (double chin) 6. Pull elbows down toward armpits – Pause 7. Release Chin 8. Lift Arms Back up again
STEP 3: Pull Elbow Down To Ribs
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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1. Place 2-3 fingers on the base of your skull, Find Tender spots 2. Gently massage muscles up and down / side to side tendon for 3060 seconds 3. Apply steady pressure to any spots that are SUPER sensitive
Jaw Release (massage 30-60 sec)
1. Place 2-3 fingers on the “chewing” muscle, Find Tender spots 2. Gently massage muscle up and down / side to side for 30-60 seconds 3. Apply steady pressure to any spots that are SUPER sensitive
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
Page | 1
Sternocleidomastoid (SCM) Release (massage 30-60 seconds/side)
1. Place 2-3 fingers on “bump” behind ear, relax shoulders 2. GENTLY massage tissue from ear to sternum (breast bone) 30-60 sec 3. Stay on muscle and avoid any vascular structures, if you are on one, you will feel light headed
Scalene Release (5 reps with 3-5 second hold)
1. Place fingers just above outer clavicle (collar bone) 2. GENTLY Push fingers in and out away from neck 3. Slowly tip head AWAY from shoulder 4. With palm open, REACH down toward floor
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
Page | 2
STRETCHI NG THE NECK Scalene Stretch (hold stretch 15-20 sec, repeat 2-3 times per side)
1. Place RIGHT hand behind head w/ fingers at back of ear 2. Relax shoulders and GENTLY tip and pull head toward RIGHT shoulder 3. Reach down to floor with LEFT hand 4. Hold stretch 15-20 seconds, repeat on Left side
SCM Stretch (hold stretch 15-20 sec, repeat 2-3 times per side)
1. Place RIGHT hand behind head w/ fingers at back of ear 2. Relax shoulders and GENTLY tip and pull head toward RIGHT shoulder 3. Look UP & AWAY to LEFT 4. Reach down to floor with LEFT hand 5. Hold Stretch 15-30 seconds 6. Repeat on Left side © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Levator Stretch (hold stretch 15-20 sec, repeat 2-3 times per side)
1. Place RIGHT hand behind head w/ fingers at back of ear 2. Relax shoulders and rotate your head toward your RIGHT arm 3. Gently pull your head down toward your armpit 4. Reach down with your LEFT hand and reach toward the ground
AC TI VATING THE NECK Chin Push Back (5-10 reps, 2-3 sec hold)
1. Sit tall – Abs in – Blades down 2. Place Thumb and fingers on your chest 3. Place INDEX FINGER on your chin 4. Relax neck, jaw, and shoulders 5. Gently push your chin back w/ finger making a double chin – pause 6. Slowly slide chin forward back to starting point
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
Page | 4
Chin Push Down (5-10 reps, 2-3 sec hold) 1. Sit Tall – Abs In – Blades down 2. Interlock your hands w/ Both Thumbs out – Creating A Platform for Your Chin 3. Place thumbs under jaw/ chin bone 4. Pull blades back and down, Relax shoulders 5. Gently push down into thumbs w/ chin using muscles around voice box 6. Pause 2-3 seconds, Release
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
Page | 5
Chin Slide + Blade Retraction (5-10 reps, 2-3 sec hold) STEP 1: Extend Arms
1. Sit tall – Abs in – Blades down
2. Pull Blades back and down 3. Extend your arms in front of your chest 4. Pull your chin back (double chin) 5. Bend arms – Pull backSqueeze shoulders, Pause [AVOID SHRUGGING SHOULDERS]
STEP 2: Slide Chin Back
6. Release Chin 7. Extend Arms out front again
STEP 3: Pull Arms Back
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Chin Slide + Blades To Back Pockets (5-10 reps, 2-3 sec hold) STEP 1: Raise Arms
STEP 2: Slide Chin Back
1. Sit tall – Abs in – Blades down
2. Put arms up in “don’t shoot” position 3. Pull Blades back and down 4 Lift arms up 4-6 inches 5. Slide chin back (double chin) 6. Pull elbows down toward armpits – Pause 7. Release Chin 8. Lift Arms Back up again
STEP 3: Pull Elbow Down To Ribs
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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